Gradual Progression and Rest Days

One of the biggest mistakes that runners make is trying to do too much too soon. This often leads to injuries that could have been prevented by gradually increasing mileage and taking rest days. The key to preventing injuries is to listen to your body and not push yourself too hard.

Gradual Progression

If you're new to running or returning after a break, it's important to start slowly and gradually increase your mileage. A good rule of thumb is to increase your mileage by no more than 10% each week. This gradual increase will give your body time to adapt and reduce the risk of injury.

Rest Days

Rest days are just as important as running days. Rest days allow your body to recover and repair itself, which is essential for preventing injuries. It's important to take at least one or two rest days each week. On rest days, you can still do low-impact activities like walking or yoga, but you should avoid high-impact activities like running.

Examples of Gradual Progression and Rest Days

Here's an example of how you can gradually increase your mileage and incorporate rest days into your training:

• Week 1: Run 3 days, 2 miles each day, take 2 rest days
• Week 2: Run 4 days, 2.2 miles each day, take 2 rest days
• Week 3: Run 4 days, 2.5 miles each day, take 2 rest days
• Week 4: Run 5 days, 2.8 miles each day, take 1 rest day
• Week 5: Run 5 days, 3.1 miles each day, take 1 rest day

By gradually increasing your mileage and incorporating rest days, you'll be able to build endurance and prevent injuries.

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